How to Make Diet Shakes

Losing weight can certainly become a challenge when you have to eat the same old foods and drink the same old drinks day in and day out. Retail diet shakes only come in so many varieties and flavors, and soon it can be hard to choke down one more shake for the sake of your diet control. Here are some diet shakes that you can make yourself to add some pep to your diet efforts. Recipes include snack shakes, meal replacement shakes, and low-fat smoothies for all your dieting needs

Snack Shakes

Each recipe below is approximately 100 calories. They should be made with skim milk. For added nutritional value scoop in half-teaspoon of wheat germ. This will only add about 25 calories to your shake. Simply combine the ingredients in a blender and mix well. Add crushed ice to make a smoothie.

Peaches and Cream

1 cup skim milk

1/2 cup frozen peaches

1 tsp. vanilla extract

Tropical Delight

1 cup skim milk

1/2 cup frozen pineapples

1 tsp. pineapple extract

Jello Shake

1 cup skim milk

1/2 package of Jell-O, any flavor

1 tsp. vanilla extract

Blueberry Burst

1 cup skim milk

1/2 cup frozen blueberries

1 tsp. vanilla extract

Tip: Extracts are calorie free and can make diet shakes taste great. There are many flavors of extract to choose from, so why not "shake things up" a bit?

Meal Replacement Shakes

These shakes can take the place of a regular meal because they are packed with the nutrients that you need to keep your body energized. The shakes range from 250 to 300 calories each. It is also a good idea to take a vitamin supplement on a daily basis, or as recommended by your physician.

Simply mix all of the ingredients together in a blender for about 30 seconds. Serve immediately.

Creamy Peanut Butter

2 Tbsp. creamy peanut butter

1 cup skim milk

1 scoop vanilla protein powder

1/4 cup peanuts, chopped

5 ice cubes

Dreamy Dreamsicle

1/2 cup orange juice, no pulp

1 small orange, peeled

1/2 cup frozen peaches

1/4 cup skim milk

1/2 scoop vanilla protein powder

1 tsp. vanilla extract

5 ice cubes

Apple Delight

1/2 cup applesauce, unsweetened

1 tsp. cinnamon

1 scoop vanilla protein powder

1 Tbsp. almonds, sliced

1 cup skim milk

5 ice cubes

Vegetable Shake

4 oz. vegetable juice

1/2 banana, chopped

1 tsp. ground ginger

1 cup nonfat plain yogurt

1 cup skim milk

5 ice cubes

Low-Fat Smoothies

These low-fat smoothies make great treats for you. Mix all of the ingredients in a blender for about 30 seconds. Remember to use low-fat varieties of milk and yogurt.

Simply Strawberry Smoothie

2 cups strawberries, fresh or frozen

1/2 cup strawberry nectar

1 cup low-fat plain yogurt

5 ice cubes

Lemonade Smoothie

1 cup lemonade powder

2 cups raspberries, fresh or frozen

1 cup low-fat lemon yogurt

5 ice cubes

Banana Bonanza Smoothie

1 cup skim milk